What are the opening hours?

Monday 6am - 5pm Tuesday 6pm - 8pm Wednesday 6am - 8pm Thursday 6am - 8pm Friday 6am - 8pm Saturday 6am - 8pm

Damien Ryall Performance Coaching, Leebrook, Tralee (2026)

19/06/2021

Great to have basketball athlete into the gym this week to run through some movement competancy and strength and power assessments.

David has an exciting future ahead of him and is off to the US in September to start his basketball scholarship. Over the next few months our focus will be preparing him to meet and exceed the demands of the game.

Today, we looked at the following.

1️⃣ Straight Leg Raise - Assessed from the side using Dartfish.

2️⃣ Hip Flexion - Assessed from both the side and back using Dartfish.

3️⃣ Dorsiflexion - Assessed from the side using Dartfish.

4️⃣ Single Leg Squat Task - Assessed from a 3D viewpoint using qualitative analysis of single leg loading (QASLS) using Dartfish.

5️⃣ Countermovement Jump, Drop Jump and IMTP - Assessed using force plates.

6️⃣ Single Leg Landing Task - Assessed using QASLS and Dartfish.

David's program is now being following by him online a brilliant online software . If you are interested in starting personal training or online training dont hesitate to contact me.

27/05/2021

Velocity Based Training using the incredible system.

When we design programs for our clients we typically manipulate training variables such as; intensity, volume, rest, frequency and tempo. Whilst many of these variables are relatively easy to measure other variables such as intensity are not as easily calculated.

Typically, training intensity is calculated as a percentage of 1RM. However, the percentage of 1RM approach may be problematic when we consider the day to day fluctuation in strength, which has been shown to be as large as 18% above and below the previously tested 1RM, this equates to a 36% variance (Jovanovic & Flanagan, 2014;Zourdos et al, 2016).

We can say with a high degree of confidence that the 1RM of an athlete fluctuates on a day to day basis depending on fatigue. This means that an 85% of 1RM squat on a Monday may not be equal to 85% of 1RM squat on a Wednesday.

Enter VBT or Velocity Based Training

VBT can be used in many ways including;

1️⃣ Load Velocity Profiling and Predicting 1RM
2️⃣ Minimal Velocity Threshold
3️⃣ Autoregulation
4️⃣ Identifying and Targeting Specific Training Qualities
5️⃣ Providing Augmented Feedback

For my strength session today, VBT allowed me to autoregulate and adjust my training in order to combat fatigue.

The planned session was to use a 1RM of 80% and maintain bar speed around 0.5 m/s.

Planned Session
7 x 4 (80% 1RM = 145kg)

Actual Session
7 x 4 (72% 1RM = 130kg)

The usage of VBT to reduce the effects of fatigue during strength training is relatively straightforward. It is based on the principle that when fatigue develops, velocity slows.

VBT can also be used to prescribe your weekly training, using mean velocity zones (MVT) to prescribe loads accounting for daily fluctuations in 1 RM.

Sample 8-week VBT using MVT

Week 1 & 2 - Mean Velocity Range (0.65 - 0.7 m/s)

Week 3 & 4 - Mean Velocity Range (0.6 - 0.65 m/s)

Week 5 & 6 - Mean Velocity Range (0.55 - 0.6 m/s)

Week 7 & 8 - Mean Velocity Range (0.5 - 0.55 m/s)

24/05/2021

Happy Monday Session 🏋️

Movement preparation preceded the following session with a focus on;

1️⃣ Animal Flow (Barefoot)
2️⃣ Dynamic Postural Control
3️⃣ Textured Plyometrics
4️⃣ Rapid Response Drill (Sensory)
5️⃣ Speed Attractors (A-Skip Series)

A1. Barbell Overhead Squat
3 x 5 (5s Isometric)

B1. Eccentric Deadlift from the Blocks
3 x 3 @ 75% 1RM (5s Eccentric)

C1. Deadlift from the Block
3 x 5 @ 80% 1RM (Focus on concentric phase)

D1. Incline Kettlebell Press
12,10,10
D2. Trap Bar Split Stance RDL
8,8,8 each side

E1. Barbell Hip Thrust
12,10,10
E2. 1/2 Kneeling Overhead Press 12,10,10 each side

AMRAP-6 Minutes

Pull Ups x 5
Push Ups x 10
Rower x 15 Kcals

🏃🏾If you are interested in online training to improve you strength, power, speed (multi-planar), coordination, balance, proprioception, joint specific strength, energy system development or you are just interested in improving general fitness and confidence in your body DM me to kickstart your journey.

20/05/2021

Manipulating task constraints in practice may be the most accessible and effective method of directing a learner to perceive and explore relevant information during performance.

When we design practice sessions a fundamental understanding on how to drive athletes to search for, discover and exploit information and actionable possibilities (accordance’s) in order to solve performance problems is paramount (Otte et al, 2021).

Affordances are invitations and opportunities for action that an athlete can use in a performance environment. Many dynamic and complex sport environments are full of constantly changing possibilities for actions, such as shooting, passing, soloing at speed or maintaining position. Perceiving opportunities for action is a hallmark of high skill level athletes, learned in practice (Otte et al, 2021).

Attached shows 3 different constraints categories, originating from Newells model of constraints on coordination (Individual, task and environmental constraints (Button et al, 2020.

As coaches we need to acknowledge that different athletes have varying capacities (physical or perceptual-cognitive). Factors such as maturation, learning, social-cultural influences and recovery from injury, can all impact an individuals performance and learning.

In addition, further constraints on athletes perception, actions and performance behaviours depend on tasks designed by coaches (playing area dimensions, number of players or modifying scenarios of games).

Constraints of the external environment also shape performance behaviours (daytime game on natural grass versus artificial turf in wintery conditions).

Manipulation of these 3 constraint categories cause any training or performance environment in sport to be constantly changing and impactful on athletes perceived opportunities for action (affordances). According to Orth et al (2018) coaches need an understanding of which constraints to manipulate in training, and when, to optimise learning and development.

Therefore, as coaches we need an understanding of how to utilise constraints so we can manipulate training to encourage perception, problem solving and decision making (Otte et al, 2021)

11/05/2021

How does an athlete learn?

In the graphic attached a two part ecological perspective on skill acquisition as presented in a recent summary on "How Athletes Learn: Intergrating Skill Training Concepts Theory and Practice from Ecological Perspective.

Ecology is the study of the relationship between and organism and its environment and in sport is based on the idea that athlete behaviour is best understood when it emerges from the mutual relationship established between the athlete and their performance environment.

🔑 Athletes never perform movements in isolation and there is always a performance context to consider. There actions are continuously shaped by (teammates and opposition movement), environmental factors (surface, weather and crowd) and contextual factors (competition rules, specific playing area) all of which continuously inform their decision making and actions. Athletes do not perform in a vacuum and are always surrounded by information from the performance environment which they need to consider when organising their decisions and actions.

An ecological approach focuses on how each athlete coordinates a sport specific action (long pass behind an opponents defence) with the perception of information from the environment surrounding them (teammate running from deep into space). Athletes need to learn to learn to move in specific performance contexts highlighting the inseparability of the individual from the environment (Adolph & Hoch, 2019). Therefore practice design and coaching methods must provide a context and performance background to best help learners develop relevant skills.

An athletes, search for, and discovery of functional movements, is dependent on learning to perceive and interpret which environmental information sources to pay attention to at any moment in time to guide there decision making and actions. To enhance athlete decision making coaches can stretch themselves and their athletes by designing more complex practice tasks to stimulate dynamic performance conditions. In this way, they can shape what athletes need to focus their attention on amongst a range of information sources.

10/05/2021

Eccentric Trap Bar RDL 🔥

Athletes of all sports can benefit from the stimulus offered by incorporating eccentric training into their traditional strength training programs.

Higher strength activity relates to muscle elasticity and the stretch shortening cycle that occurs with eccentric contractions (Wirth et al, 2015).

Muscles contract eccentrically during deceleration activities such as jump landings, change of directions, and other forms of impact absorption while strength training (Maciejczyk et al, 2015).

Eccentric loading also allows for positive adaptation in both concentric-only and eccentric-only strength movements (Mike et al, 2015). Eccentric exercise improves various aspects of athletic development, including anaerobic power, acceleration, endurance and maximum strength.

Over the last 3 weeks I have included eccentric training into my training plan. Eccentric movements are performed in a slow and controlled manner, typically lasting from 3 - 10 seconds. The sets and repetitions will also depend on your desired outcome. I use 3 - 5 sets for each exercise and repetitions of 4 - 8 for strength and 8 - 12 for hypertrophy.

Week 1 - 5 second eccentric
Week 2 - 6 second eccentric
Week 3 - 7 second eccentric

25/04/2021

The general assumption is if you study multiple areas or participate in multiple different domains, you are only learning at the surface level and never deeply enough to truly gain mastery (jack of all trades).

An expert generalist however casts a wider net across multiple disciplines, expanding the BREADTH of their knowledge rather than simply plumbing the depths in one particular field.

🔑 Studying across many different fields, identifying the deeper principles, and then applying them back into their core area is a major advantage of an expert generalist.

Expert generalists can offer see problems more accurately because they are not as susceptible to the established biases or assumptions within a specific field.

Expert generalists also develop relationships with people from a variety of backgrounds, therefore knowing people from a wide cross section of disciplines enables them to acquire a broader understanding of problems from another’s persons point of view.

Expert generalists also tend to connect more effectively with people, and most important, connect with people from different groups. This style is referred to as having an “open network” and has been cited as the number one predictor of career success (Joseph, 2015). According to Marc Bubbs author of “peak” an athlete or a coach implementing this open network model, embracing the identity of an expert generalist is crucial.

How does all this relate to strength and conditioning? As coaches we traditionally place all our energy and focus on learning the fundamentals and intimate details of strength and conditioning and as a result, little time may be devoted to learning the fundamentals of nutrition, sleep, health, or behaviour change. If our skill set is biased towards training alone, we are far more likely to think exercise is the solution to every problem we’re confronted with. If we are programmed to think one way only we will not be able to see the bigger picture. A general understanding of the fundamentals of nutrition, sleep or mental performance can provide coaches with the tools to help the athlete progress and reach their true performance potential.

26/03/2021

Hamstring strain injuries (HSI) are common in a number of sprint related sports such as soccer (Hawkins et al, 2001; Ekstrand et al, 2011b, 2013), Gaelic football (Roe et al, 2016) and Australian rules football (Orchard et al, 2013).

Extrinsic risk factors (fixture congestion and/or sharp increases in volume of high speed running)and Intrinsic risk factors (muscle architecture) are associated with HSI (Duhig et al, 2016; Timmins et al, 2015).

High speed running results in high velocity eccentric loading, as during the late swing phase of the gait cycle the hamstrings work eccentrically to decelerate both the thigh and lower leg in preparation for ground contact and HSI have been linked to this phase (Schache et al, 2012). In addition, muscle imbalance, low eccentric strength and angle of peak moment have also been associated with HSI.

In the dream world we would have easy assess to isokinetic dynamometry or a Nord Bord but until that happens one field based option that can be utilised is the Nordic Breakpoint Angle (NBPA) test, which basically involves the NHL videoed from the sagittal plane. Using video analysis (Dartfish) the NBPA is determined when the athlete can no longer resist the increasing gravitational moment. Sconce (2015) found the NBPA to be strongly correlated to eccentric isokinetic knee flexor peak moment (r = 0.808). Thus the NBPA could be a valuable test of eccentric knee flexor strength before a return to play in Gaelic football and hurling. Obviously, this test has limitations such as an inability to assess individual limbs, and comparisons between athletes (upper body mass needs to considered)

Acknowledging the possible limitations of the NBPA its inclusion in your return to play decision making could be useful and help build awareness in your athletes at the importance of eccentric hamstring strength for sports than involve high speed efforts.

24/03/2021

Take advantage of isometric training

Isometric exercises involve contracting your muscles without actually changing the position of the joint that the muscle typically moves. During an isometric exercise tension is created in the muscles tendon that is activated, but the muscle itself does not shorten or lengthen.

Increasing time under tension (TUT) increases metabolic stress, which is one of the three mechanisms for ⬆️ muscle hypertrophy (Schoenfield, 2010). A study by Kanehisa (2002) also found an association between isometric training and metabolic stress.

Enter ISO-Dynamic Chin Ups

Option 1 (Same as video)

2 repetitions
10 seconds isometric
2 repetitions
10 seconds isometric
2 repetitions

Option 2 (Ladder)

5 repetitions
5 seconds isometric
4 repetitions
4 seconds isometric
3 repetitions
3 seconds isometric
2 repetitions
2 seconds isometric
1 repetition
1 second isometric

Add the into your program to take advantage of the many potential benefits of isometric training in addition to adding some variety to your current training.

16/03/2021

As we near the return to play for GAA it's now imperative that coaches with respect to conditioning ensure that their athletes are able to cope with the physiological, mechanical and movement demands of the game.

Gaelic football (GF) is an intermittent sport. At the elite level GPS data has reported team mean total distance covered as ~8500 m, with ~1600 m and ~445 m covered at high speed running (>17 km.hr) and sprinting (>22 km/hr) (Malone et al, 2016; Malone et al, 2017).

In professional football Vo2max values have been associated with ⬆️ running performance including ⬆️ work rate, ⬆️ intensity and ⬆️ sprints during match play (Impellizzeri et al, 2006; Mohr et al, 2003).

GF also requires multiple COD, accelerations, decelerations and repeat sprint ability (RSA) (Murphy et al 2012). These high intensity efforts (HIE) account for 20% of the game distance, with durations reported to last ~5 sec and with W:R ratio ranging from 1:3:6 to 1:13 (Malone et al, 2017).

HIE bouts of anaerobic activity have been shown in other sports to be critical to the outcome of the game (Rampinini et al, 2009). It would therefore seem logical for GF coaches to also attempt to ⬆️ both high intensity running performance and ⬆️ injury resilience via conditioning protocols aimed at increasing anaerobic and neuromuscular qualities.

This takes me to the point "why are coaches still prescribing 5km and 10km running protocols on a road as a method of athletic preparation". This is not preparing your athlete for the demands of the game and will lead to ⬆️ incidence of injuries. In layman's terms "it's stupid coaching".

According to Baker (2011) time spent above 100% MAS, targeting game demands is a more effective method at building aerobic power which is closely related to the sport. We have an array of weapons at our disposal, HIIT short and long, SIT, RST and Tempo running. STOP prescribing mindless running and use science to develop durability, repeatability, robustness and recoverability in your athletes.

🔑 Game demands need to be understood by coaches within an ergonomic model of training to best piece together a program in order for players to perform (Malone)

04/03/2021

Want to know what your max strength is during lockdown? What resistance you should use in your next training session to optimise results? I have been using My Lift app designed by over the last 2 weeks and it is a simple, accurate and powerful tool to measure 1RM and barbell velocity (m/s). Knowing barbell velocity during your training provides instantaneous feedback to athletes to promote performance improvements, in addition it can be used to identify and target specific training qualities, provide minimal velocity thresholds, load-velocity profiling and predicted 1-RM and used for auto-regulation.

Research suggests there is a high correlation between external load on resistance exercises and velocity at which the subjects can perform the movement. This is known as the load-velocity relationship; the higher the external load the lower the movement velocity. The load-velocity relationship allows us to identify what %1-RM corresponds to a certain load according to the velocity at which it can be moved, something that is significantly important to monitor the intensity of the training to optimise the adaptations.

My Lift allows you to calculate your 1-RM or estimate what %1-RM corresponds to a specific load just by measuring your individual load-velocity profile by recording a video of your lifts. On the second picture I used the bench press using 4 progressive loads, 85kg, 90kg, 95kg and 100kg, which translates to 0.56, 0.52, 0.51 and 0.41 m/s with an r=0.891. However this takes some practice as an r=0.9 is required for data to be accurate and reliable.

This method allows you to have an “agile” or “fluid” program design accounting for fluctuations in fatigue from session to session.

The app also allows you to identify velocity drop off during sets (fatigue analysis). This would be another good option if your goal is performance driven to minimise velocity loss from rep to rep. As you can see on picture 3, I had a 23.29 percent velocity loss from rep 1 (0.71 m/s) to rep 5 (0.55 m/s).

If you are performance driven and want to increase the adaptation from your program during lockdown I would highly recommend this app.

Damien Ryall Performance Coaching

19/06/2021

27/05/2021

24/05/2021

20/05/2021

11/05/2021

10/05/2021

25/04/2021

26/03/2021

24/03/2021

16/03/2021

04/03/2021

Address

Opening Hours

Telephone

Website

Alerts

Contact The Business

Shortcuts

Share

Category

Monday	6am - 5pm
Tuesday	6pm - 8pm
Wednesday	6am - 8pm
Thursday	6am - 8pm
Friday	6am - 8pm
Saturday	6am - 8pm